CrossFit Juke Joint – CrossFit
Weightlifting
Only if you have an access to a bar and plates
Clean Dynamic Warm up (No Measure)
30 second Couch Stretch (Left/Right)
30 second Samson Strech
30 second Bar to Quads Squat
PVC Stretch
Forward Lunge x 10 yrds
Lateral Lunge x 10 yrds (Left/Right)
High Knee Run x 10 yrds
Lateral high Knee Run x 10 yrds (Left/Right)
Squat Jumps x 5 reps
Torokhtiy Pulls x 5 reps
https://youtu.be/JHyPmocw4Vo
A: Clean (Halt Clean 1RM)
Halt clean- 3second pause at 1 inch below knee.
https://youtu.be/9o9tQ_0Fj2s
B: Metcon (Weight)
EMOM 10
2 Squat cleans @82% of part A.
HOME WOD
Metcon (Time)
For time,
50 DB Deadlift 50/35 (a pair)
*Use KB, Water Jugs 1Gallon
50 (Abmat) Sit-up
50 Box step up 24/20″
50 Single arm DB Thrusters 50/35
CrossFit Juke Joint 